Wednesday Workout: Minute Stations

Benchmark WODs
For the next 4 weeks, we will be doing 2 benchmark WODs each week on Monday and Friday. Most of the benchmarks will be different from last year’s WODs, and we delayed the start this year so that everyone could have a little time to adjust after the holidays : ). The WODs will comprise named workouts (i.e. Fran, Isabel, Jackie, etc.), past Open workouts, or other benchmarks (i.e. CrossFit Total).  In about 6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, so keep the focus on yourself and what you’re doing to get there!

Register for the CrossFit Games Open!
As we get nearer to the CrossFit Games Open, we’ll be incorporating days with a little higher volume of technical lifts and gymnastics movements, as well as the occasional repeat Open workout.  We will still be incorporating strength work as we get nearer to the open, and some of that strength work will be aimed towards OTM work or heavier volume with shortened rest periods.  Even if you have no plan to participate in the open, this period of the year is a great way to switch up the training focus a little, so have fun with it and enjoy the process.  And don’t forget to register for the 2017 CrossFit Games Open soon if you are planning to participate!  Registration is open from now until the submission deadline of the first WOD (Feb 27). We will be making some changes this year to how we’ve run the open workouts in the past, and more info on that will be released as we get closer to Open WOD 17.1 towards the end of February.

Put forth 100% effort into your workouts, but make sure you are prioritizing rest and recovery in your training!  Take rest days when you need it – rest is what allows you to recover and come back stronger. Three to four days of training in a row is more than optimal, and you need to listen to your body and take necessary steps to optimize recovery.  Check out this resource on optimizing recovery:  All About Recovery from Precision Nutrition


Shoulders – lax ball and band work. Spend 5-10 minutes working on mobility. If something else is bothering you (i.e. hip/ankle), address that instead.


Level 1

3 Total Rounds for Max Reps:

  • 1:00 Row for Calories
  • 1:00 Russian Kettlebell Swing
  • 1:00 Jump Rope Single
  • 1:00 Burpee
  • 1:00 Rest

Level 2

4 Total Rounds for Max Reps:

  • 1:00 Row for Calories
  • 1:00 American Kettlebell Swing (53/35)
  • 1:00 Double Under
  • 1:00 Burpee
  • 1:00 Rest

*Approach this at an aerobic pace – I.e. the “round” is 4 minutes long with a very short rest, so break sets when needed and move at a deliberate pace.  There is no transition between movements – clock will be continuously running. Score is Max reps across all 4 sets – divide single under reps by 2 to get final double under score.

Extra Credit

Pistol Practice – accumulate 30-50 reps total, every 10 reps perform 10-20 hollow rocks

Other Things Coming Up:

  • January 22, 1230PM: Yoga at the Gym
  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

8 thoughts on “Wednesday Workout: Minute Stations

  1. 468
    (used 70lb kettlebell and did single unders)

    1. Level 1

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